How to get a body like Daniel Craig: Chest and triceps workout

The set-up

• Place a flat bench in the centre of a power rack.
• Attach the bands to the top of the rack and loop around the racked bar. Note, you may need to add weight before looping the bands so the bar is not pulled out of the pins.
• Make sure the bands will be vertical with the path of the bar when executing the movement.
• Lie down flat on a bench, lift your chest and pin your shoulder blades together and onto the bench.
• Make sure your grip is just outside shoulder width, allow your spotter to help un-rack the bar.
• Brace your core and pull your shoulder blades together.

The movement

• Lower the bar (imagine rowing the bar to your chest) whilst maintaining the arch in the back.
• Pause for 1 second at the bottom of the rep.
• Drive the bar upwards, keeping the shoulder blades pinned to the bench.
• Re-brace and repeat.

Trainer tips

• Ensure you keep your shoulder blades pinned to the bench.
• If the arm internally or externally rotates, you have exceeded your range of motion.
• If you struggle to feel your chest contract, focus on driving your elbows across the body.

The set-up 

• Pick up the dumbbell using a neutral grip and sit on the 45-degree bench with them resting on your thighs, close to your hip crease.
• Position your feet shoulder-width apart, under or behind your knees and flat on the floor.
• Lean back against the bench, using your thighs to help get the dumbbells into position, level with your chest and then up to a stacked position, with the wrist, elbow and shoulder all aligned.
• Point your chest upwards (but keep the ribcage tucked down) towards the ceiling and tuck your shoulder blades down into your back pockets.
• Your shoulders and glutes should be touching the bench, and there will be a small gap between your lower can and the bench.
• This is the start and end position for each rep.

The movement

• From the stacked position at the top, “pull” the dumbbells down towards your chest with the arms at an angle of 45-60 degrees to your torso.
• You have reached the end of your range-of-motion when you can no longer lower the dumbbells without the shoulder rounding forwards.
• Pause before reversing the motion, under control, to return to the start position.
• Pause again before repeating for the desired number of reps.
• On the last rep, lower the dumbbells to your chest, tuck your elbows in and sit forwards using your legs to generate momentum. You can also ask a training partner to take one dumbbell from you at a time.

Trainer tips

• Make sure that the dumbbells do not clang together at the top of the movement.
• Ensure that you do not ‘shrug’ the weight up at the top. This reduces shoulder stability and increases the risk of injury. Focus on keeping the shoulder blades tucked down throughout.

The set-up

• Place an adjustable bench in the centre of a cable crossover station.
• Adjust the bench angle to 45-60 degrees.
• Adjust the cables (with the handles attached to it) slightly above shoulder height when seated on the bench.
• Pick up the handles and sit on the bench, point your chest up towards the ceiling and pinch your shoulder blades back together.
• Bring your arms forward so that they are at shoulder height and roughly in line with your armpits
• Hold the handles with your palms facing each other and maintain a slight bend in your elbows
• This is the start and finish point for each rep

The movement

• Pull your arms forward in a circular motion, driving your upper arms across your body.
• Pause for a moment on top and squeeze your muscles.
• Reverse the motion, under control, to return to the start position
• Repeat for the desired number of reps.

Trainer tips

• Ensure the shoulder blades are pinched together and the chest is kept upright.
• Focus on making a wide circular arc by bringing your upper arms across your body.
• A simple cue is to think about hugging a tree while maintaining the bend in the elbow.
• Do not let your elbow travel behind your armpits as this strains the shoulders.

The set-up

• Lie down on the floor in a supine position, in the centre of a cable crossover station.
• The cables should be 8-10 inches above the chest.
• Grip the cufflinks in your hand and lift your chest up. Your arms should be at a 45-60-degree angle and push your upper arm into the ground for stability.

The movement

• Drive your upper arm into the floor and extend your elbow. Ensure the cable lines up with your upper arm.
• Pause at the fully extended position for 1 second and contract your triceps.
• Slowly return to the starting position, pause for 1 second and repeat.

Trainer tips

• Keeping your upper arms still, do not let the weight pull you out of the position. The only movement should come from your elbows bending.
• Push the elbows into the ground for stability.

The set-up

• Sit upright on a flat bench, a few feet in front of a cable station.
• Adjust the cable slightly above shoulder height.
• Grab one of the cables – the upper arm should be parallel to the floor and the cable should line up with the upper arm.

The movement

• Extend your elbow while keeping the upper arm stable and parallel to the floor.
• Pause for 1 second when your arm is extended and contract your triceps.
• Slowly return back by getting your forearm to touch your upper arm while keeping the upper arm stable.
• Repeat for the desired number of reps.

Trainer tips 

• Keeping your upper arms still, do not let the weight pull you out of the position.
• The only movement should come from your forearms hinging on your elbow joint.